Soft-Dolphin Tempo
Workout - Soft-Dolphin Tempo
- 10min @ 6'00''/km
- 40min @ 5'00''/km
- 10min @ 6'00''/km
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Intro
“Chasing 75 - Episode 3 – TEMPO RUN & TOP 5 Recovery TIPS” from The FOD Runner covers solid material worth trying out immediately. We’ve summarized the key takeaways so you can implement the workout and recovery strategies straight away. Watch the full video to catch all the nuances and additional context.
Key Points
- Tempo Run: A 40-minute push at roughly 7 miles, maintained at a comfortably hard pace (what the author describes as “soft-dolphin speed”).
- Weekly Training Snapshot: Wednesday is a rest day; Thursday includes 8 × 1 km repeats at half-marathon (≈10 k) pace with 90 s recovery intervals, then 5 × 200 m fast repeats (≈33‑35 s each). Friday brings an easy recovery run; Saturday features a long run.
- Recovery Blueprint (5 tips):
- Eat plenty – carbs + protein after every run; a simple tortilla wrap with nut butter works well. On rest days, increase overall calorie intake.
- Daily stretch & foam‑roll – 15‑20 min focusing on hamstrings, quads, glutes, adductors, back; use a spiky ball for deeper work.
- Active walking – 0.5–2 mi easy walk after long runs to keep blood flowing.
- Protein/recovery shake – a quality shake post‑run helps muscle repair (any brand you prefer).
- Hydration – aim for 2–3 large (≈2 L) water bottles per day, more after long runs.
Workout Example
Tempo Run (40 min):
- Warm‑up 10 min easy jog.
- Run 40 min at a steady, comfortably hard pace (≈7 mi total for the author).
- Cool‑down 10 min easy jog.
Adjust the distance or time based on your current fitness—keep the effort “just below race pace.”
Closing Note
Try this tempo session and layer in those five recovery habits to keep yourself strong, even through tough sleep schedules. The Pacing app makes it easy to dial in paces and volumes to suit your routine. Get out there, and don’t miss the full episode for the author’s additional thoughts!